Plantar Fasciitis
Are you experiencing severe heel or arch pain? The cause may be plantar fasciitis. Plantar fasciitis is a very painful injury and is the most common cause of heel pain. The plantar fascia is a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the base of the toes. Overstretching of the tissue while running or walking can cause small tears that lead to irritation, inflammation, and pain at the base of the heel, in the arch, or in both areas.
If left untreated, plantar fasciitis can lead to other conditions such as heel spurs. The heel bone is the largest bone in the foot and absorbs the most impact and pressure. Plantar fasciitis causes the most pain when you take your first steps in the morning or after a long period of rest, because the plantar fascia contracts and loses flexibility while your foot is at rest. Just like muscle tissue, the plantar fascia tightens and loses flexibility when it is cold and inactive. As the day progresses and the plantar fascia is used, it stretches and warms up, and the pain may decrease. However, pain can return after prolonged standing, walking, or running — especially when wearing shoes that do not provide adequate arch support.
Symptoms, Causes, and Common Treatments
Plantar Fasciitis
Symptoms
- Severe pain in the heel and/or arch (in one or both feet)
- Pain felt with the first steps in the morning or after prolonged rest
With plantar fasciitis, the bottom of your foot typically hurts in the area just inside the center of the heel (the most common pain location), in the arch (less common), or in both areas. The pain is usually felt most sharply as soon as you get out of bed in the morning or when you stand up after a period of inactivity. Just like muscles, the plantar fascia contracts and loses flexibility when it is cold and inactive. This is why your first step after getting out of bed or resting is so painful. After walking for a while, the tissue warms up, becomes more flexible, and the pain typically decreases.
Causes
- Excessive inward rolling of the foot or overpronation
- Tight calf muscles or Achilles tendons
- Flat feet or high arches
- Ill-fitting shoes
- Inadequate arch support
- Prolonged standing, walking, or running
- Excess weight
Common Treatments
- Stretch your feet and legs regularly, especially before getting up after a long period of rest
- Elevate the injured foot
- Ice and massage your foot
- Wear a night splint to keep the plantar fascia stretched
- Switch to low-impact activities instead of running or aerobics
- Lose excess weight
- Add gel heel cushions
- Add insoles to your shoes
- Replace shoes that do not fit properly or do not provide adequate arch support